08.31

35min jog

08.30

Jog to hill, 8 hill sprints, jog home.

08.29

Squat 155x10, 205x5, 225/10x3
Bench 95x10, 115x5, 135x2, 155/10x3
Neutral grip pull-up 6, 2x7

08.25

3 on @70+ rpm airdyne, 3 off - jump rope x 6

08.24

Squat 155x10, 205x5, 225/8x2, 10
Bench 95x10, 115x5, 135x2, 155/8, 2x10
Neutral grip pull-up 3x6
Neck harness, hanging knee-ups

08.23

Jog to hill, 8 hill sprints, jog home

08.22

Squat 155x10, 205x3, 225/6x3
Bench 95x10, 115x5, 135x2, 155/6x3
Neutral grip chin-up 3x5
Hanging knee-ups, neck 3 sets

08.17

Press 95x5, 105x5, 120x5, 135x9
KB Row 24kg/12x5
Kneeling Ab wheel 5x12
Dips 10, 8; Push-ups 15, 12, 12
Pec still not feeling well with dips and push-ups. Skipping dips and bench for the rest of the cycle.

08.16

Jog to hill, 8 hill springs, 15min jog home.

08.15

Deadlift 155x5, 205x5, 225x5, 260x5, 295x10
KB Row 24kg/12x6
Band tri ext 3x20
KB Swing 24kg/15x5
Neck 3x20

08.14

37min jog.

08.12

Bench 95x7, 125x5, 140x5, 160x11
KB Row 24kg/12x5
Band pull-down 3x20
BSS 5x12
Neck harness 25/20x3
36min

A little pain in the right pec, feels like a tight string in there. Felt off going in to the work out, not great but not too bad for benches, decided to skip dips

08.11

3min airdyne @ 70rpm, 3min easy rope x 6

08.10

Squat 160x5, 185x5, 210x10
KB row 24kg/12x5
Dips 3x12, 2x10
Kneeling ab wheel 5x12
38min

08.09

37min jog.

08.06

Press 95x5, 115x5, 130x5, 145x5
KB Row 24kg/10x4, 12x2
Dips 4x10, 2x12
Swing 24kg/15, 32kg/10x3,12x2
A little soreness in the right lower back following some swings.

08.05

Run the hills, jog flats and declines 43min

08.04

Deadlift 155x5, 205x5, 255x5, 285x5, 320x8
Dips 10,11,12,13,14
KB Row 24kg 10,11,12,13,14
BSS 10,11,12,13,14
Neck flex 3x20
44min

08.03

Run the hills, jog downhill and flats - 42min or so

08.02

Bench 95x5, 115x5, 135x5, 155x5, 175x10
KB Row 24kgx10, 3x12, 15
Dips 4x10, 12
Kneeling ab wheel 3x10, 2x12